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10 Quick Meal Prep Ideas For A Healthy Breakfast

July 2, 2019 by Power of Positivity

Are you looking for healthy meal prep ideas for breakfast? If yes, then you need to ensure that you avoid unhealthy fats, refined starch, and other unhealthy meals. This will ensure that you have foods that will not increase body fat, which not only increases your weight but also increases the risk of obesity and heart diseases among others.

There are many meal prep ideas that you can try without breaking a sweat. But some can take you long to prepare. However, the upside is that you will be preparing them once each week and serving them daily.

Here are ten quick meal prep ideas for a healthy breakfast.

10 Quick Meal Prep Ideas For A Healthy Breakfast

1. Eggs in Hash Brown Nests

Potatoes and eggs are a breakfast classic. However, they need time to make, and you require preparing them in advance. The recipe is straightforward to prepare, primarily because you can utilize pre-packaged products that you can buy from the store. Contrary to popular belief, having a starch like potatoes in the morning need not be skipped. Starches offer glucose, which is the primary source of energy that aids your brain to be focused and ready to take on the day. This makes the recipe one of the top meal prep ideas for breakfast.

To prepare the meal, use canola oil to spray the muffin tin. Shred cheddar cheese in a bowl and mixed with thawed hash browns. Fill each muffin tin with the mixture and bake in an oven at 425F until crispy.

Reduce the temperature to 375F before cracking eggs into each nest. Cook for 12 minutes and add crumbled bacon toppings.

2. Nutty Banana Oat Muffins

Traditional muffins are delicious. However, they have a lot of refined starch, such as white flour and sugar. When you fill your body with these carbs at once, your body will store extra starch as body fat as opposed to using it as fuel.

Even though muffins are not deemed as one of the healthiest meal prep ideas, there are specific easy tweaks that you can make to your best recipe to make the treat healthy.

To make the snack, preheat the oven up to 350F before greasing the muffin tin. Mix two ripe bananas, three eggs, half a teaspoon of cinnamon, and one teaspoon of baking soda in a blender. Then add a quarter teaspoon of kosher salt, one teaspoon of vanilla extract, oats, and unsweetened Greek yogurt and mix to form a smooth mixture.

Add chopped walnuts and pour the mixture in every muffin cup with liner before adding flax seeds and rolled oats as toppings. Bake in your oven for around 15 minutes.

3. Pumpkin Date Energy Snacks

Pumpkin date energy snacks are chewy, creamy, and crunchy, and they fulfill your morning with numerous nutrients. The sweetness originates from natural, whole sources. The snacks have pepitas, rolled oats, and chia seeds to provide you with protein and fiber.

Mix dates, spices, chia seeds, and pumpkin puree in a blender. Pulse to create a paste that is smooth and well mixed. Put the mixture in a bowl before adding pepitas, oats, coconut flakes, and salt and mixing.

To make the combination easier to prepare, cover and put in the fridge for 20 minutes. Use your hands to roll the combination into energy balls. Serve and store the remainder in a plastic bag in the refrigerator for up to a week.

4. Instant Oatmeal Packets

In case you like the flavor, convenience, and portability of pre-flavored oat packets, but dislike the high sugar content and chemicals, consider preparing your own healthy oat packets. To prepare, serve oats and mix-ins such as nuts, spices, unsweetened dried fruit, and chia seeds into small plastic bags. You can empty one bag in a mug before combining with hot water at the office.

Let the mixture stay for three minutes before its ready for drinking. Instant oatmeal bags can remain on the shelves for up to one month. However, if you need it to be very fresh, keep in the freezer.

5. Spinach, Mushroom, and Caramelized Onion Quiche

The quiche is full of proteins as well as healthy fats from milk, which will keep you full until lunch hour. This makes it one of the best meal prep ideas for breakfast. It has a meaty taste that results from mushrooms that pair well with caramelized onions that are naturally sweet. Once you prepare it, it can be served the whole week.

To make the meal, whisk eggs in a bowl before adding milk, nutmeg, salt, and pepper and place aside. Then heat medially thin slices of onions and butter in a pan for 14 minutes until they start to get caramelized. Put mushrooms and cook for three more minutes.

Now put the egg mixtures and veggies into a pastry shell before topping with cheese. Then bake for up to 45 minutes. Serve and store the remainder in the fridge.

6. Breakfast Burritos

This is one of the best meal prep ideas for a cold morning. If you buy a large tortilla from a food truck or fast food restaurant, you will be getting almost 50 percent of the daily requirement of bloat-inducing sodium. But making it at home will offer you the power to minimize calories.

Go for a high-fiber, low-sodium tortilla, and you will be consuming whole grains that are high in energizing B vitamins. Heat oil in an oversized skillet or saute pan medially. Add onion and sausage before cooking for five minutes or until slightly brown.

Reduce the heat and put eggs in the skillet. Cook gradually while constantly stirring using a wooden spoon until the eggs are firm and moist. Remove from the stove, season with pepper and salt, and mix in the cilantro. Wrap the tortillas in moist paper towels and microwave them for 45 seconds.

Divide avocado, cheese, eggs, and beans among the tortillas. Roll into tight packages and include jalapenos, cilantro, and salsa as toppings.

7. Freezer Oatmeal Cups

Oatmeal is an excellent source of complex carbs that act as fuel for your body. Oats that are steel cut have more satisfying fiber than the rolled ones. However, they take longer to cook; up to 45 minutes.

Put a quarter teaspoon of salt and water in a saucepan and boil over high heat. Put two cups of oats and stir. Minimize the heat to simmer and cook the oats till they are soft; for about 40 minutes.

Grease up muffin tin with some coconut oil before filling every cup with a quarter cup of oatmeal. Top with dark chocolate, almonds, and coconut flakes. Put the muffin tin in a freezer for 3-4 hours.

8. Chia, Strawberry, & Chocolate Pudding

Chia seeds are delicious foods that are also high in fiber. It is among the ideal meal prep ideas since it can be easily adapted to suit any flavor, even pumpkin.

Put a three-quarter cup of almond milk, a quarter cup of chia seeds, one tablespoon of cocoa powder, a quarter cup of strawberries, and one teaspoon of honey in a blender. Blend the ingredients to form a smooth paste. Pour it into a mason jar before covering it and leaving it overnight.

The liquids in the recipe will make the seeds swell, creating a tapioca-like texture. Serve and put the remainder in the fridge for up to a week.

9. Blueberry Muffin Overnight Oats

As one of the best meal prep ideas, overnight oats will increase your satiety, making it ideal for weight loss. Since the meal is prepared with raw oats, it is rich in a special carb type called resistant starch. The nutrient resists digestion, which makes you full for longer.

Resistant starch serves as food for your healthy gut bacteria that convert it into anti-inflammatory fatty acids. In a mason jar’s bottom, mix a quarter cup of frozen or fresh blueberries with a garnish of lemon juice. Microwave for up to 45 seconds before stirring.

Stir the blueberry jam in a half cup of fashioned rolled oats, two tablespoons of chia seeds, a half cup of vanilla almond milk, chopped pecans, and cinnamon. Leave it overnight in the fridge.

10. Muffin-Tin Southwestern Frittatas

Eggs are also another one of perfect meal prep ideas. But sometimes you can find it monotonous to fry or boil your eggs. Frittata muffins will be great for changing the meal preparation and offering you a boost of proteins.

The mixture of cheese, vegetables, and eggs is a complete balanced breakfast that will offer you an ideal boost of energy that will last till lunchtime thanks to the proteins that increase satiety.

Begin by dicing the veggies, including baby spinach, as well as ham. Saute peppers and onions in some extra virgin oil for up to five minutes before including ham and spinach. Cook for two minutes more.

Put meat and the cooled, sautéed veggies in a bowl of eight whisked eggs. Include a cup of grated cheddar cheese and mix. Put the egg mixture into greased cup muffin tin and bake in 350F for up to 15 minutes.

Conclusion

If you are looking to have a delicious morning meal that is healthy and that will keep you full until lunchtime, these ten meal prep ideas for breakfast will suffice. They will offer you plenty of nutrients, including healthy fats, proteins, fiber, and more.

Take time once a week to prepare your full week breakfast, and you will not need to rush making breakfast and hurrying to work in the morning.

Experts Explain 30 Personal Finance Tips That Make You More Mindful Of Your Money

July 2, 2019 by Power of Positivity

Having control of your finances and being able to see the big picture is incredibly important these days. When you have everything in order, saving money comes easy. Our personal finance tips empower you to make much smarter decisions on what to do with your money.

To help you get your finances in order, we’ve brought together some of the top experts from eToro Estafa in the finance field’s best personal finance tips they had to offer. Continue reading for the top personal finance tips you’re likely to encounter:

30 Personal Finance Tips:

1. Shop Generic

Instead of always reaching for the name brand products, opt for store brand or generic brand products. These are usually of similar quality to that of the pricier brands but at a fraction of the cost.

2. Cook at Home

If you aren’t already doing so, consider switching to preparing your meals at home from now own. Not only is preparing and eating your own meals healthier, but it also ends up being a lot cheaper than going out to eat all of the time. Not only that but after a while you’ll likely grow to prefer your own cooking.

3. Don’t Leave The Lights on

This is an often overlooked money sinkhole. Leaving lights on when they aren’t needed can end up costing you a lot of money needlessly, over the course of a year. When all you had to do was flip a switch! Not only is this a total waste of money, but it is also irresponsible and bad for the environment!

4. Opt for A Programmable Digital Thermostat

If you haven’t already made the switch to one of the newfangled programmable digital thermostats, consider making the switch today! Being able to set a schedule for when your heat or central air system runs is a great way to save money on energy use over the course of a year.

5. Keep Up On Auto Maintenance

Keeping up on your car’s maintenance regimen is a great tip to get your finances in order. A great example is air filter maintenance; for little money spent on a replacement, or by simply keeping up with cleaning it, you can end up increasing your car’s mileage by enough to save you nearly $100 a year! Similarly, managing your finances responsibly extends to other areas, such as understanding where and how you invest or gamble. For instance, platforms like online casinos Malaysia has offer the allure of high rewards, but it’s crucial to be mindful of the potential risks involved. Just like regular car maintenance, staying informed can help you make smarter financial decisions.

6. Keep An Eye On Weekly Fliers

The next time you plan a trip out to the grocery store, take a quick look at the weekly fliers sent out by the supermarkets in your area. You’ll be surprised to find all the great deals you had been missing out on. As this becomes a habit, planning your grocery list around what’s advertised in the fliers is a great way to save some money

7. Comparison Shop Your Local Supermarkets

Building off the previous tip, aside from just looking at the fliers, compare the offers between stores and try to keep track of prices between them in order to ensure you are paying as little as possible for your frequent purchases. You’ll be surprised by how much prices can vary from store to store on some staple items!

8. Drink Healthy And Affordable Water

Instead of wasting money on soft drinks, at the detriment to your health, drink water instead. Water is by far the cheapest option available to you when it comes to hydration, and is also the best one for you! If you find yourself buying soda throughout the week, try to wean yourself off the sweet stuff, and make the change to water.

9. No More Fast Food

Fast Food seems cheap and easy, but it really isn’t, when you consider your health in the long run. You may have saved yourself 5 minutes and a dollar on a given day, but as your body is negatively impacted by the unhealthy foods you’re likely eating from fast food establishments, conditions such as obesity, hypertension, and diabetes may creep up on you! These all end up costing a lot!

10. Don’t Smoke

This should go without saying, but smoking is terrible for you. Not just for your health, but also your wallet! If you are a smoker, strongly consider trying to quit. Whether you do it cold-turkey, or slowly wean yourself off, you’ll be glad you did once you’ve kicked the habit for good! This isn’t just one of the best personal finance tips, it’s one of the best health tips as well!

11. Double Up Your Recipes

While preparing your favorite soup, stew, or casserole next time, consider doubling it up for some convenient meals in the future! It doesn’t take much extra effort to make larger batches of a recipe, and you’ll be able to freeze leftovers for quick and convenient meals later on when you don’t feel like cooking. By doing this, you’ll also have the opportunity of taking advantage of bulk discounts at the grocery store.

12. Consider Switching Banks

If you are paying fees to let a bank hold onto your money, consider shopping around for a more affordable establishment. Bank fees are ridiculous, and you’ll be surprised to find that there are many banks these days that offer their services, free of charge!

13. Try Thrifting

Thrift stores, garage, and yard sales are all great places where you can save a lot of cash. A lot of the times, you can find items in basically brand-new condition, but at a fraction of the cost! In order to make sure you don’t end up spending more than necessary, try to only purchase items that you actually need, no matter how tempting the deal might be.

14. Use Energy Efficient LED Bulbs

LED light bulbs are an amazing new technology that offers significant cost-savings over older bulbs. Not only do these new light bulbs draw much less electricity, but they also last much longer than the older technology! If you haven’t already made the switch, do so immediately.

15. Get Rid Of Useless Collections

If you fancied collecting useless items at one point, but then lost interest, get rid of them right away! Storing these sorts of items is not only a drain on your wallet but also your mind! Sell off your old collections, or consider donating, to rid yourself of their burden, and make a few bucks in the process!

16. Use Customer Rewards Programs

If the stores you frequent offer customer rewards programs, consider signing up for them. These programs offer great opportunities to save extra money, or even earn some back, by doing what you’ve already been doing, sans program. The sooner you enroll in these programs, the quicker you’ll rack up the rewards!

17. Cheap Out On Children’s Entertainment

Even though you might love spending money on your child in order to bring them joy and entertainment, kids can actually be entertained quite frugally. There are many free activities available in most communities that’ll keep your child’s attention, and these can be fun for all.

18. Empty Your Closet

Take a look in your closet and sell off or donate anything you don’t wear. There’s no need to have these items hanging around, collecting dust, in your closet, and they can be a great opportunity to earn back a few bucks.

19. Stop Stress Shopping

Stress shopping is a new concept for many, but it is one that is actually incredibly common. If you find that you like to head out for a shopping spree after a particularly stressful week at work, try to slow down a bit and try to find another outlet for relief. What you end up buying during these trips is not likely necessary, and the money can be spent much better elsewhere.

20. Cancel Old Subscriptions

If you are still receiving magazine subscriptions monthly and haven’t even bothered to flip past the first few pages, cancel them right away! These subscriptions might not cost much, but it all adds up over time. Not only is it wasteful for your wallet, but it is also wasteful for the environment as well.

21. Eat Leftover Food

If you shy away from the idea of eating last night’s leftovers, consider rethinking this! Leftovers are a delicious and convenient means of eating on the cheap, and it’s a real shame to squander them away and just toss them in the bin.

22. Brown Bag Your Lunch

Prepare the next day’s lunch the night before and bring it in with you to school or work from now on, instead of going out to eat every day. Eating out for lunch every day is very expensive and ends up being a great way to pack on unneeded weight!

23. Fix Your Own Stuff

There are plenty of great resources available to you, free, these days that’ll teach you just what you need to do in order to repair common household items. Instead of hiring the repair job, or replacing the item, try fixing it yourself. This is a great way to save a considerable amount of dough over the course of a year.

24. Keep Your Tires Up To Pressure

Riding around on partially deflated tires is likely costing you most then you’d think! For as little as a 2 point reduction in PSI, you are losing roughly 1% of your auto’s gas mileage! This might not seem like much, but over the course of a year, this can really begin to add up!

25. Cancel Old Club Memberships

Stop paying fees for memberships to clubs and gyms if you aren’t utilizing them to the fullest. This ends up being a real money sink, and for little payout. You can also resubscribe later on if you change your mind.

26. Buy Used

You’d be surprised what you can find on the used market in your area. A lot of the time, items are being sold at a fraction of the cost of used, with barely even a noticeable reduction in quality.

27. Trying Crafting Gifts

Instead of heading out to the store to buy gifts for your next giving occasion, consider crafting or making your own gifts. This can be a great way to save money and show that you really care about someone in the process.

28. Mend Your Clothes

Try sewing or mending your own clothes the next time a rip or tear happens. These repairs are easy once you learn how and cost you nothing but a little time. Throwing away your old favorite item because of a small bit of torn fabric is a needless waste of money!

29. Wash Those Hands

This might not seem like an obvious tip, but washing your hands can end up really saving you in medical costs over the course of a lifetime!

Save money on medical visits just by washing your hands!

30. Holiday Shop For Next Year, The Day After

After the next holiday, consider shopping for next year’s decorations. These items are all marked down quite a bit in the days shortly after a holiday and will be just as good next year as they would have been this year. And cheaper too!

FINAL THOUGHTS ON PERSONAL FINANCE TIPS

After reading through these great personal finance tips on mindful budgeting from the experts, you should be well on the way to taking control of your money. Being a master of your budget calculator, and saving some extra cash doesn’t have to be difficult. With great personal finance tips in hand, you’ll be well on your way to financial success!

10 Essential Strategies To Fight Diabetes Type 2

July 2, 2019 by Power of Positivity

Diabetes type 2 requires you to control your blood sugar levels properly and to avoid spikes. This is because the condition exposes you to the risk of strokes, heart disease, and other chronic conditions. These conditions are life-threatening and in most cases, lead to the death of the affected individual.

Therefore, you must live a lifestyle that will ensure you avoid complications of diabetes such as heart disease. This lifestyle can include consuming healthy foods like fish, eggs, fibers, and others, exercising, drinking a lot of water, and more.

Ten Methods To Help Manage Type 2 Diabetes

Try these techniques to manage your condition better.

1. Cinnamon

Cinnamon is a sweet spice that has powerful antioxidant activity. Studies show that spice can reduce blood sugar levels and improve insulin sensitivity. Long-term control of type 2 diabetes normally depends on measuring hemoglobin A1c which shows your average levels of blood sugar over two to three months.

In a single study, patients of type 2 diabetes who consumed cinnamon for three months experienced a more than two hundred percent reduction in hemoglobin A1c than those who experienced standard care. Other ten studies discovered that cinnamon could also reduce cholesterol and triglyceride levels.

Moreover, you require limiting your cassia cinnamon consumption to under one teaspoon per day. It contains coumarin, which is related to health issues at higher doses. On the contrary, Ceylon cinnamon has minimal coumarin.

2. Eggs and Fatty Fish

Eggs offer amazing health benefits and are ideal for keeping you full for an extended period. Regular consumption of eggs can reduce the risk of type 2 diabetes and heart disease. Eggs reduce inflammation, increase your levels of good HDL cholesterol, change the shape and size of your bad LDL cholesterol, and improve insulin sensitivity.

In a particular study, individuals with type 2 diabetes who ate two eggs daily as part of a regimen high in protein experienced improvements in blood sugar levels and cholesterol. Moreover, eggs are one of the greatest sources of zeaxanthin and lutein, antioxidants that protect your eyes from diseases.

Just make sure you consume whole eggs. The egg benefits from the nutrients in the yolk instead of the white.

On the other hand, fatty fish is also very healthy. Mackerel, anchovies, salmon, herring, and sardines are perfect sources of the omega-3 fatty acids EPA and DHA, which offer excellent benefits for your heart. Obtaining these fats in sufficient amounts regularly is particularly significant for people with type 2 diabetes who are likely to get stroke and heart disease.

EPA and DHA safeguard the cells lining your blood vessels, improve the functioning of your arteries after a meal, and minimize markers of inflammation. According to some observational studies, individuals who consume fatty fish regularly have a reduced risk of heart failure and have less likelihood of dying from heart disease.

Fish significantly impacts inflammatory markers and can reduce triglycerides. Fish is also an excellent source of protein that is high in quality that increases your satiety as well as your metabolic rate.

3. Use Extra-Virgin Oil

Extra-virgin oil is highly beneficial for the health of your heart. It has oleic acid, a monounsaturated fat that improves HDL and triglyceride levels in people with type 2 diabetes. It can also improve the levels of the GLP-1 fullness hormone.

According to studies researching different kinds of fat, olive oil is the only type of fat that can reduce the risk of heart disease. Olive oil also has polyphenols antioxidants that safeguard the cells lining the blood vessels, reduce blood pressure, prevent the damage of LDL cholesterol by oxidation, and minimize inflammation.

Extra-virgin oil is not refined and has antioxidants and other minerals that make it healthy. Make sure you buy extra-virgin oil from a reputable source because numerous olive oils are combined with cheaper oils such as soy and corn.

4. Consume Flax Seeds

Flaxseeds are exceptionally healthy foods. Some of their insoluble fiber consists of lignans that can reduce the risk of heart disease and boost blood sugar control. A study involving individuals with type 2 diabetes who consumed flaxseed lignans for three months saw a significant increase in hemoglobin A1c in the participants.

Another study discovered that flaxseeds could minimize the risk of strokes and possibly decrease the dosage of medication required to prevent blood clots. Flaxseeds are rich in viscous fiber that improves the health of your gut, feelings of satiety, and insulin sensitivity.

Since your body cannot absorb whole flaxseeds, grind them or buy ground seeds. It is also critical to keep the seeds tightly sealed in the fridge so that they don’t go rancid.

5. Eat Squash

Squash is a top healthy vegetable for people with type 2 diabetes. Winter squash varieties contain a hard shell and include butternut, pumpkin, and acorn. On the other hand, summer squash contains edible soft peel and includes Italian squash and zucchini, among others.

Similar to many other vegetables, squash has beneficial antioxidants. Numerous types of winter squash have high levels of zeaxanthin and lutein that safeguard against macular degeneration and cataracts. Animal studies involving squash extracts have shown a decrease in insulin levels and obesity.

A particular study discovered that individuals with type 2 diabetes who consumed a winter squash variety faced a significant reduction in levels of blood sugar. But keep in mind that winter squash has more carbohydrates than summer squash.

For instance, a cup of cooked pumpkin has nine grams of digestible starch, while a cup of cooked zucchini has three grams of digestible starch.

6. Control the Intake of Carbs

Your body breaks down carbohydrates into sugars, especially glucose, before the insulin takes the glucose into cells. When you consume excess carbs or have low insulin levels, this process does not work, and your blood glucose levels go up. But there are many things you can do about it.

According to the American Diabetes Association, it is recommended that you control your carb consumption through a food exchange system or by counting them. Studies have shown that these methods can assist people with type 2 diabetes in properly planning their meals. In turn, it assists in the improvement of blood sugar control.

Numerous studies also reveal that a diet low in carbs aids in reducing levels of blood sugar and avoiding spikes in blood sugar. Moreover, a diet low in carbs can assist in controlling levels of blood sugar in the long term.

7. Workout Regularly

Regular exercise can assist you in losing weight and increasing the sensitivity of your insulin to help you fight type 2 diabetes. Increased insulin sensitivity means that your cells can better utilize the available sugar in the bloodstream. Exercise also assists your muscles in utilizing blood sugar for muscle contraction and energy.

You need to check your levels routinely if you have trouble controlling your blood sugar. This will aid you in learning how to respond to various activities and prevent spikes of your blood sugar levels. Great exercise forms include weight lifting, running, dancing, swimming, brisk walking, biking, hiking, and more.

8. Drink a Lot of Water

Drinking sufficient water can assist you in keeping your levels of blood sugar within healthy limits. It will prevent dehydration. In addition, it will also prevent your kidneys from flushing out extra blood sugar via urine.

Research shows that individuals with type 2 diabetes who drink a lot of water have a minimized risk of developing high levels of blood sugar. Regular intake of water rehydrates your blood, reduces the risk of type 2 diabetes, and lowers the levels of blood sugar.

Remember to rehydrate with non-caloric beverages if you want a change from water. Sugar-sweetened beverages increase blood glucose, the risk of diabetes, and weight gain.

9. Control Levels of Stress

Stress can impact your levels of blood sugar. Hormones like cortisol and glucagon are secreted when you are stressed. In turn, these hormones cause an increase in blood sugar. According to research, meditation and relaxation critically minimizes stress and reduces blood sugar levels in people with type 2 diabetes.

Workouts and relaxation methods such as mindfulness-based stress reduction and yoga can also correct insulin secretion problems in chronic diabetes.

10. Get Sufficient Sleep

Getting sufficient sleep feels good and is necessary for optimal health. A lack of rest and poor sleeping habits also impact blood sugar levels and insulin sensitivity. They can also promote weight gain and increase appetite.

Deprivation of sleep increases cortisol levels and reduces growth hormone release. Both of these play a critical role in the control of blood sugar.

Moreover, great sleep is about both quality and quantity. It is advisable to obtain a sufficient amount of high-quality sleep every night.

Water is essential in diabetes management.

Final Thoughts: You Can Manage Type 2 Diabetes With Help

Many people disregard the importance of a healthy lifestyle until they get type 2 diabetes. A patient with the disease will need not only to consume the healthy foods listed on this article, but they will also need to live a stress-free life, eat well, sleep more, exercise a lot, and drink plenty of water.

Undertaking these strategies when you don’t have the condition is even better, as it will keep diabetes at bay.

10 Proven Strategies To Get Rid Of A Career Low

July 2, 2019 by Power of Positivity

When you hit a career low, it can seem nearly impossible to know how to recover. The good news is that when you have hit an all-time low, you have nowhere to go but up. If you want to delve into the truth a bit deeper, hitting a career low can be incredibly liberating because it sets you up for infinite possibilities.

You can be anything and do anything you want. When you hit a slump, it’s time to take some action. Here are 10 things you can do when you hit a career low.

1. Learn Something New

It’s always a good idea to continue to learn something new. As times change, so does technology. Businesses need to keep up with these changes to stay in demand. This is why it’s important to continue to learn all you can about your chosen field. If you like what you’re doing in your career path, stay with it. Look into additional training and classes you can take to advance your career. However, don’t let it stop you from learning about other forms of work. You may adopt certain skills or procedures from other types of work that can help you with your career.

2. Get Creative

When you hit a career low, it can be from a lack of creativity. If you feel like you’re just going through the motions, it’s time to develop passion and excitement in life again. You can invoke creativity in a variety of ways.

Within your home, you can organize it, paint the walls, purchase things for your home in the colors that make you feel happy, excited and optimistic. Organizing your home helps to organize your thoughts. Decorating your home helps to get your creative juices flowing. Surrounding yourself with vibrant colors that make you come alive will continue to spark your creativity.

Do something you have never done before. Try out a new food you’ve been curious about. Write with your left hand if you’re a righty. Listen to music you have never heard before. Learn how to play an instrument. Another thing you can do is to do something you normally do but in a different way. If you regularly walk down the street to the store, try going down the street sideways or backward if it’s safe to do. Add cinnamon to your morning coffee. All of these suggestions get the right side of your brain active, which will help you with creativity and problem-solving. Continually look at life in a different way, and you’ll notice that you’ll start looking at work and other matters in life in a completely new way.

3. Set Goals

Whether you want to go for something big or something small, it’s time to make some goals. Life can get stale when you hit a career low. Setting goals is a way to establish progress in your life. A small goal can include waking up earlier than usual to journal, enjoy the sun coming up or committing to 30 minutes of exercise a day. These small goals can have a huge impact on how you think, feel and respond in life.

Working toward a large goal can help make positive changes in your life too. Larger goals can help you to work hard toward something amazing and create the momentum you need to excel in life. A large goal can involve a dream vacation where you do everything you’ve ever wanted. Your goal doesn’t have to be career-related, but a career related goal would directly propel you to success.

4. Consider a New Field

At times, people hit a career low because they’re bored in the field they currently work in, or it might be a career they never wanted in the first place. Whatever the case, getting into another field can help to make huge changes in a person’s life. Ideally, you want to think of something that you would love to do and something you can make a decent living doing. It’s not hard to do, but you need to think of what you’re passionate about. You can turn just about anything into a business. Think about anything you see today. Delivery services, apps and driving services developed out of a need. You have something special in you that you can turn into a business if you think enough about it.

5. Perform Regular Self Assessments

Your career low can help you to change and grow. Let it. Never stop learning about yourself. With every struggle, you will see something new about yourself. You can be sure that going through a career low brought out things inside of you that you’ve never seen before. Rather than beating yourself up about what you did “wrong,” take it as a learning experience.

Granted, there are things you wish you didn’t do. We’ve all been there. The great thing about discovering these things is that you don’t have to repeat the same mistakes, and they can help to make you a better person. Consider how you’d handle things now. Take time to heal from anything that caused harm. Admirable traits come from facing struggles, overcoming them and allowing yourself to learn from them.

6. Consider Self-Employment

There is nothing like self-employment. It’s the ultimate freedom. Some people are afraid to work for themselves because they believe a nine-to-five gives them security. There’s no guarantee that people can’t lose their jobs, but you can guarantee that you won’t fire yourself when you work for yourself.

If you can be committed to learning whatever you need to know about working for yourself and can be committed to putting in the work, you can be successful at whatever you choose to do. You just need to consider what it is that you love to do. Once you have done that, you need to set up a schedule, get supplies and anything else that’s needed for your business.

7. Seek Objective Feedback

It can be hard to see things about yourself sometimes. You need a few good friends who aren’t afraid to tell you “like it is.” It doesn’t mean you seek feedback from someone who is rude. On the contrary, you’re looking for a loving person who will tell you the truth about yourself. Spend some time talking to them and listen to what they say. Explore these things on your own at a later point. Get down to the “why’s” to discover why you are the way you are.

You might have some self-sabotaging behaviors that get in your way. Self-sabotage can get in the way of your success without you being aware of it. Think of all the ways you can make a positive change in your life by changing negative things you discover about yourself.

8. Get Physically Healthy

Physical health has a huge impact on your quality of life. You might not see the connection between physical health and your career, but the two influence the other in a huge way. Physical health impacts your mental health and how you feel in life, in general. How you feel affects your career. Your career impacts how you feel. Stress and depression can lead to sickness, fatigue, insomnia, pain and more. Eating well, drinking an adequate amount of water, sleeping well and getting regular exercise will help your body to feel better, but it will help you to feel happy and think more clearly.

Exercise releases hormones that lift your spirits.

9. Get Mentally Healthy

Hitting a low can certainly make you feel stressed and depressed. This can hit when you’re already battling many things in your life. There are several ways to get mentally healthy. You can attend group meetings, go to a counselor, journal or read self-help books.

What you’re looking to do is heal from past hurts, forgive others and yourself, develop self-love, perform self-care and do other things that will promote your well-being. When you’re mentally healthy, you will be emotionally healthy. This will help you to make smart choices in life, which will lead to a higher quality of life. This will also create a life where you go after what you want because you know that you deserve it.

10. Make New Friends

Life can seem depressing without a few good friends. When you hit a career low, you tend to feel rejected, and you might believe that no one likes you. When you make new friends, you tend to see things in a different light. Use social media to meet people and talk to them, but don’t limit yourself to social media. This can make you feel lonelier. You don’t have to be aggressive about making friends in the outside world, but start taking time to talk to people in the checkout line. Compliment someone at the library. You’ll be surprised by the amazing people you come across.

Life is going to throw you some curve balls, but that is why you’re so awesome now. You’ve lived and learned. Don’t let this low get in your way, and don’t let it be the end of your greatness. Nothing stays the same, which means you can change it for the better.

12 Signs Of Menopause To Never Ignore

July 2, 2019 by Power of Positivity

Menopause brings on a variety of changes to a woman’s body. Essentially, every menopausal symptom is triggered by body aging. As you get older, it can be difficult to differentiate between regular signs of aging and signs of menopause.

Important Signs of Menopause

Do you believe that you’re experiencing menopause? While many menopausal symptoms can happen at any time in your life, most of these signs are clear indicators that your body is changing. Keep reading to learn 12 important menopausal symptoms you should watch out for.

1. Changes in Your Menstrual Cycle

If you’re used to fairly regular periods, any significant change in your menstrual cycle can indicate that menopause has arrived.

Many women bleed lighter or heavier than usual as they get older. Some women may experience spotting. Your period may also vary in duration as it may be shorter or longer than normal.

If your period doesn’t come at all, make sure to determine if you are pregnant. If you have a negative pregnancy test, this missed period could be a tell-tale menopausal symptom.

And, if the period doesn’t return for several consecutive months, it’s important to speak with a doctor to make sure that this is natural and not caused by something else.

2. Hot Flashes

Hot flashes are one of the most common symptoms of menopause. These hot flashes are exactly as they sound: sudden feelings of heat throughout your entire body or in the upper half of your body.

During these hot flashes, your neck and face may even turn red. You may experience sweating and feel flushed.

Hot flashes vary in their intensity. At times they can be mild and other times they can be quite strong—sometimes, intense enough to jolt you from your sleep.

These hot flashes often occur a few years after the end of your last menstrual period. Though hot flashes may discontinue after your period stops for good, if they do occur, they will likely be less intense.

If your hot flashes are too disruptive, it’s time to contact a doctor. There are specific treatments that will make it easier to deal with these hot flashes.

3. Pain During Sex or Vaginal Dryness

Other menopausal symptoms include vaginal dryness and pain during sex. You might experience either of these symptoms or both as your body changes.

Your body’s decrease in progesterone and estrogen during this time can affect the level of moisture on your vaginal walls.

Though vaginal dryness can happen during any stage in your life, it is often seen as one of the more tell-tale signs of menopause.

This dryness can be accompanied by burning, stinging, or itching around the vulva.

Using lubricant or a moisturizer may combat some of the dryness you feel. However, if you feel discomfort consistently, it’s best to talk to a doctor. They will be able to determine what exactly is causing your dryness or pain during intercourse.

4. Difficulty Sleeping or Insomnia

While it is recommended that healthy adults get at least seven hours of sleep a day, many women find that their quality of sleep is affected during this time in their life.

Menopause is often accompanied by difficulty falling asleep as well as poor quality of sleep.

If you’re having trouble getting enough sleep, consider the following tips:

Exercise daily
Practice breathing techniques
Listen to soft music at bedtime
Limit your consumption of caffeine, alcohol, or chocolate

5. Frequent Urination or Incontinence

This time in a woman’s life is often marked by a lack of bladder control.

If you experience painful urination, the constant sensation to urinate, or urinary incontinence, it is likely you have reached this stage in your life.

As women get older, the urethra and vagina lose their elasticity. The lining and surrounding pelvic muscles also weaken, leading to incontinence or frequent urination.

To fight these changes, you should stay hydrated, limit your alcohol intake, and practice Kegel exercises to help strengthen the pelvic floor.

If these symptoms persist, it’s best to contact a doctor to see what medications will help you best.

6. Urinary Tract Infections

UTIs can occur for many different reasons. However, as women age, they can become more frequent.

During this stage in your life, your body will experience lower estrogen levels which will lead to changes in your urinary tract. All of this can make you that much more susceptible to developing a urinary tract infection.

You can identify a urinary tract infection based on whether or not you have a constant burning sensation during urination. If this burning persists or you have a constant urge to urinate, you should see a doctor.

If you do have a UTI, the doctor will likely prescribe antibiotics. Moreover, they will be able to determine if theses UTIs are a symptom of something else.

7. Decreased Libido

We all have various sex drives. However, with age, it is common for women’s sex drives to decrease. While this isn’t always related to one specific thing, when it comes to signs of menopause, a lower libido is often viewed as one of the more obvious ones.

These changes in your body are influenced by a reduction of estrogen. Other similar symptoms include a lower clitoral reaction time, vaginal dryness, or no orgasmic response.

Though a decrease in libido does happen as women age, some women may find that they are more interested in sex. If this is the case, it may be helpful to speak with your doctor to ensure vaginal dryness or similar symptoms don’t affect your sexual experiences.

8. Vaginal Atrophy

Vaginal atrophy is caused by a decline in the production of estrogen.

This condition is also characterized by inflammation and the thinning of the vaginal walls.

Vaginal atrophy can make sex uncomfortable and reduce the libido overall. This condition can be treated with certain lubricants and prescription treatments like the vaginal ring, estrogen cream, and localized estrogen therapy.

The best way to determine if you’re experiencing vaginal atrophy is to visit your doctor and get a professional opinion.

9. Mood Swings and Depression

As your body changes in its hormone production, your mood may start to shift.

Many women at this time in their life often experience depression, irritability, and mood swings. These can be characterized by severe highs and extreme lows in a very short time.

These hormone fluctuations will affect how you feel and act. Feeling depressed, anxious, irritable, or sad from time to time is natural.

If your mood swings become too much to handle, it’s a good idea to consult with a doctor so they can prescribe you medicine.

10. Change in Hair and Skin

Everyone experiences changes to their hair and skin as they get older.

Your body will lose collagen and fatty tissue, resulting in thinner and drier skin.

Moreover, your vagina will become less lubricated and begin to lose its elasticity due to a lack of estrogen. This hormonal imbalance will also contribute to dry hair or a loss of hair in general.

If you notice that you hair is drier than normal, it’s best to avoid using harsh chemicals or damaging treatments to help protect your hair.

11. Increase in Weight Gain

Your weight will fluctuate throughout your life. However, women that experience this added weight as they get older may be undergoing menopausal symptoms.

As your metabolism declines, you will find that your body can no longer process weight in the same manner that it did before. This extra weight often comes from excess fluid, additional muscle tissue, or fat deposits.

Weight gain is one of many negative impacts of menopause.

Many women that experience these changes gain between 12 and 15 pounds. Most of this weight accumulates around the stomach and their figures begin to take on another shape.

As this weight gain occurs in specific areas of the body, women may often lose weight in other areas. Breast fullness is often another menopausal symptom that comes with age.

12. Unusual Hair Growth

Various hormonal changes during this time in your life can lead to excessive hair growth. The limited estrogen in your body can lead to an increase in hair growth all over your face and body.

Many women find that they have hair in places they never did prior to this point in their life.

If the hair growth becomes a significant problem, there are medications that can be taken to help inhibit the production of hair.

Final Thoughts on Signs of Menopause

We all get older and our bodies will start to experience new things as we do. Though some of these changes may be uncomfortable in the moment, it’s best to embrace change as it comes and learn to accept it. This is true during every aspect of life and is true now as you experience menopause.

Wherever you may find yourself in life, don’t be frightened by getting older. Keep this guide in mind to help you determine what may be going on with your body as you approach menopause.

How To Enhance Empathy In Your Relationship

July 1, 2019 by Power of Positivity

If you have been in a relationship for any length of time, you undoubtedly understand how fulfilling they can be; however, they require hard work, empathy, and commitment from both parties.

Communication and empathy are two great ways to strengthen a relationship. Why? These qualities allow you to have a deeper and more meaningful connection.

So what does being empathetic mean, exactly? Well, it is the ability to understand and share in the experiences and emotions of another individual. In layman’s terms, it’s being able to put yourself in another person’s shoes. It is having the ability to see things from their perspective as opposed to only your own.

In this article, we will take a closer look at how being empathetic can enhance a relationship. We’ll also identify a few steps you can take towards becoming a more empathetic partner.

THE IMPORTANCE OF EMPATHY IN YOUR RELATIONSHIP

Before detailing the steps that you can take towards improving empathy, let’s address how it can positively impact your relationship. Along with allowing you to see things from your partner’s perspective, empathy can increase the likelihood of a long-lasting relationship.

Whether you’ve just embarked on your relationship journey or have already celebrated your 50th anniversary, it is always important to feel like you’re being heard and understood. Practicing empathy can go a long way toward meeting both of these fundamental needs.

That said, it is important to understand the difference between empathy and sympathy; one is more beneficial to your relationship than the other. While sympathy is important, it can often lead to feeling belittled. Empathy, on the other hand, is often seen as a genuine and concerted effort to understand what the other person is feeling.

Now that we have a general understanding of the importance of empathy in your relationship, let’s turn our attention towards steps that you can take towards becoming a more empathetic partner:

1. KEEPING THE LINE OF COMMUNICATION OPEN

As noted in the preface of this article, communication is a critical component of a healthy relationship. According to relationship expert and professor of psychology at Columbia University Laurel Steinberg, Ph.D., couples who practice empathy are less dismissive; additionally, they are more likely to communicate their interest in understanding what the other person is feeling, experiencing, and going through.

Being open and honest about what you’re feeling keeps both partners engaged. This, in turn, makes resolving conflicts far easier.

2. SEEING THINGS FROM THEIR PERSPECTIVE

While often easier said than done, putting yourself in your partner’s shoes can deepen your relationship bond and help you gain a better understanding of yourself in the process. Those who are in a relationship that is the void of empathy often don’t understand how they themselves feel about a given situation.

Seeing things from a perspective outside of your own can help you grow as a person and teach you how to be selfless in your relationship.

3. ASK QUESTIONS

Although good listening skills are essential in communicating with your partner, taking a moment to ask questions can help you become better attuned with their needs, desires, and emotions. Beyond that, it shows that you are fully invested in the relationship and willing to make things work.

To that point, you don’t have to wait until problems arise to start asking questions; you can ask about how their day was or what they feel like eating. Basic questions like these make people feel valued and needed.

4. AVOID PASSING JUDGMENT

Passing judgment is one of the quickest ways to sabotage a relationship; it allows the partner to feel like they’re being berated or made to feel inferior. Obviously, these unpleasant feelings can, in many cases, lead to the dissolution of a relationship.

That said, you’ll want to work towards uplifting your partner when they feel down and help them overcome any life’s challenges. Besides, positivity strengthens a relationship while negativity only serves to destroy it.

5. DIVIDE THE WORKLOAD

One of the best ways to demonstrate empathy in your relationship is to divide the workload. Shouldering some of your partner’s responsibilities like household chores, for example, can serve as a great way to deepen your relationship.

To better put this into context, sharing daily responsibilities with your partner can help you understand their day-to-day life. It also allows you to walk in their shoes and to see things as they see them.

Beyond that, helping them with their responsibilities means you’re less likely to take them for granted.

6. ACKNOWLEDGE THE WANTS AND NEEDS OF YOUR PARTNER

Being empathetic towards your partner sometimes means placing their desires, wants, and needs ahead of your own. The ability to see beyond your own perspective can help lead to a variety of positives in your relationship. This includes better decision-making, for example.

Considering your partner when making big purchases or planning events can go a long way towards understanding one another’s likes and dislikes. Of course, this is not always easy, but the longer you’re in a relationship, the easier this process becomes.

Empathy strengthens bonds in every relationship.

7. SET ASIDE TIME TO BECOME A BETTER EMPATH

While empathy in a relationship is a good thing, it doesn’t come naturally for everyone. Of course, this nothing to be ashamed of; however, it does mean that you have to work a little harder towards applying empathy in your relationship.

In the end, however, your partner will appreciate your efforts. It proves you’re committed to the long-term success of the relationship. As far as learning how to be empathetic, there are a variety of online resources and books that cover the topic in great detail.

8. BE “PRESENT” IN YOUR RELATIONSHIP

It’s easy to become distracted by day to day life, often to the detriment of the relationship we have with our significant other. To that point, it is important to spend quality time with your partner and be attuned to their feelings without the distractions of social media, phone calls, or the constant need to check emails.

Being “present” in your relationship means giving your partner your undivided attention and allowing them to feel like they are the center of your world.

HOW TO AVOID BECOMING MENTALLY EXHAUSTED

There is no denying that being empathetic all the time in a relationship can be mentally exhausting. After all, you’re dealing with your emotions and your partner’s emotions simultaneously. The best way to overcome such feelings is by demonstrating compassion, which allows you to express kindness and support without feeling the mental exhaustion that often comes with being empathetic.

That said, consider alternating between empathy and compassion to help avoid feeling overwhelmed by taking on the emotions of your partner.

THE BENEFITS OF BEING EMPATHETIC

In addition to the many benefits that come with empathy in a relationship, you can find some individual benefits as well. Some of the benefits associated with being empathetic include:

Self-awareness –

This ability enables us to not only recognize but also understand our own triggers and emotions. When an individual is self-aware they are more in tune with their feelings and are less likely to harbor negative emotion like depression, anxiety, and fear, for example.

Social skills –

While some people are naturally social, it can be hard work for others. And yes, being social is very much a skill. Being empathetic can help you develop the social skills needed to become a better communicator. Essentially, you will be able to share your thoughts and feelings in a clear and concise manner without rubbing people the wrong way.

Emotional intelligence –

Having this ability means that you’re better equipped to handle emotions like anger and bitterness, for example. Also, you’re not as prone to destructive or impulsive behavior. Being in control of your emotions means you’re in tune with their feelings and capable of foreseeing a potential outcome before acting on emotion. All in all, you’re able to make decisions that are rational and not predicated on emotion.

A better understanding of people –

Similar to a romantic relationship, being empathetic can lead to deeper, meaningful relationships with friends, co-workers, and family. This greater understanding enables you to get a better read on people and also anticipate their actions and behavior.

In summation, being able to empathize with others can benefit nearly every facet of one’s life, from romantic or platonic relationships to interaction with co-workers and just about anyone who comes into your life. Also, being empathetic teaches you about yourself and the extent to which your thoughts and actions can influence others.